Like time and tides, nothing is more certain - all women will experience menopause at some stage in their life. Symptoms vary from person to person but the most common symptoms include; hot flushes, sweating, insomnia, anxiety, poor memory and fatigue. Long term consequences linked to reduced estrogen levels can include a decline in libido, osteoporosis, heart disease and even dementia.

We know calcium is essential for strong bones and teeth and therefore it’s really important to get enough of it once we hit 50, but did you know that it’s also super important for healthy heart function, blood pressure regulation and has been shown to help with insulin sensitivity! The recommended daily intake of calcium for women over 50 years is 1300 mg whereas men 1000 mg (for 51-70 years) and 1300 mg (over 70 years). So if you don’t eat dairy how do you get enough? Here are 5 ways to get more non-dairy sources of calcium into your diet:

The idea of superfoods has captured the imagination of many of us. What was once the everyday food of the Incas or Amazonian Indians is now found in most supermarkets with extravagant claims often being made about the almost magical properties of these foods. So what is a superfood?

Bizarrely after a lifetime on trying to lose weight for many, unintentional weight loss is relatively common among those of us who are 60 and above. Researchers have found that slightly heavier older adults have fewer health problems than those who are very thin.On the other hand of course, there are many of us who could benefit from losing some weight. If it is hard for you to move around because of aching hips or knees or your diabetes is getting worse, some weight loss may well help. Discuss this with your doctor.

Fruit and vegetables are an excellent source of vitamins, minerals, fiber and water and play an important role in promoting good health. You should aim to have plenty every day. Juicing can form part of a well-balanced diet but it is important to include it alongside the other main food groups (bread/cereals, meat/meat alternatives and milk/milk products). Sometimes, people take juicing to the extreme and go on juice cleansing diets for days at a time. Some popular myths about juice cleansing are challenged below.

The old adage “add years to your life and life to your years” couldn’t be truer than when it comes to physical activity. It really is worth dragging yourself off the couch for 20 minutes and getting moving. Your body will thank you. These days we don’t have the excuse of not wanting to miss our favorite TV show because you can either just record it or watch it online later on! Here are 6 ways to increase your daily physical activity:

Nuts and seeds are packed with ‘good’ oils which are very important for heart health. They are full of protein, keeping your muscles working well. Not only that, they are also packed with loads of vitamins and minerals, making them little nutrition powerhouses. We know we should eat more of them but what other ways can we get the benefits of nuts instead of just munching on them?

Water makes up 60 to 70% of our body and is critical for normal function. Water helps to digest food, absorb nutrients and get rid of the body’s waste. Changes in our body as we age, such as a decrease in our ability to sense thirst and a decrease in water content in our body increases the risk of dehydration.

Use it or lose it - keeping your brain active and healthy is essential as you age. You know the feeling of going slightly mad – you can’t find car keys (everyday), you confuse this dog with the dog that you had 20 years ago, names take longer to come to you and heaven forbid you leave home without a list. Some lifestyle tweaks can help keep cognitive decline at bay so you can continue to enjoy the things you love and keep on track with the people and the world around you.

Do you sometimes find it just too hard to cook for yourself? It can be hard to get motivated to cook at times, especially if it is just for one. Preparing a healthy, balanced meal does not really require too much time in the kitchen. Here are some tips to get you started.

Eggs are a fantastic source of protein, B vitamins and even omega-3 fatty acids. They are not only delicious, but are filling and affordable, so it makes sense to eat them more often. You don’t have to limit them to breakfast time, here are 8 easy, delicious ways to get them into lunches and dinners.